With a surface area of approximately 32 square meters, the gastrointestinal tract is the largest contact surface between humans and the outside world. On this surface, our immune system comes into daily contact with all kinds of foreign antigens (such as bacteria), food components, but also our own gut flora. The immune system must be able to distinguish all of this because the beneficial gut flora has an important function. If the immune system attacks the body's own gut flora, chronic inflammation can develop and harm the organism.
The human gut flora includes more than 500 different bacterial species, which among other things prevent foreign bacteria from settling in our gut. This is achieved partly by the high number of already existing gut bacteria, which make it difficult for foreign bacteria to settle due to their density. Additionally, the human gut flora also produces bacteriocins, which weaken and can kill foreign bacteria. The gut flora is essential for our immune system by both relieving it and supporting its work.
How can you build a healthy gut flora?
The consumption of pro- and prebiotics has been proven to help build a healthy gut flora. But where can you find probiotics and prebiotics? Naturally, nutrition plays a crucial role here. Probiotics such as lactic acid bacteria or yeasts (the desired residents of our gut) can be found, for example, in yogurt, kefir, or sauerkraut. Fans of Asian cuisine will be pleased: miso and kimchi are also probiotic foods.
Prebiotics are indigestible food components, i.e., dietary fibers. They ensure that the desired bacteria in our gut are sufficiently "fed" to perform their important functions. To build the gut flora, prebiotics are therefore also important. Plenty of "food" for our gut flora means increased activity of our own bacteria, which can then multiply more easily and boost digestion. Prebiotics are mainly found in plant-based foods such as onions, artichokes, chicory, oats, whole grain bread, legumes, and mushrooms.
Building gut flora in everyday life
Not everyone manages to consume enough probiotics and prebiotics through a balanced diet in everyday life. Various indulgences such as alcohol, tobacco, and other products also impair or damage the work of the gut flora. Here, synbiotic (combined pre- and probiotics) supplements can offer support, rebuild the gut flora, and bring the rest of the body into enhanced well-being.
The advantage here lies especially in preventive intake. You can and should do something for yourself and your health even if you are medically healthy. How often have we been annoyed by situations where we only realized better later on. If only, if only, bicycle chain...
Building gut flora properly – These tips help you!
The gut is a topic that is not often discussed publicly. Taking medications, fast food, alcohol, or a lot of stress worsen our gut flora. Resulting symptoms such as bloating, diarrhea, and constipation can become quite unpleasant for us. But there are many more factors that limit the function of our gut. These include, for example, fatigue, food intolerances and allergies, hay fever, neurodermatitis, and numerous other things for which we are not responsible. Therefore, it is important to always take care of your gut to build a resilient gut flora.
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Sleep: A good and sufficient sleep is essential. Adults aged 18-64 should sleep about 7 hours daily. Children under 18 need more sleep (8-10 hours), and seniors require 5-6 hours of sleep daily.
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Fluids: Drink enough water daily. A human body needs about 30 - 40 milliliters of water per kilogram of body weight, which corresponds to about 2 - 3 liters of fluid per day. Recommended drinks are still water and herbal tea. But there is nothing wrong with a juice spritzer or a coffee, as long as they are not consumed in large amounts.
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Food: Processed and highly processed foods should always be avoided. These are bad for the gut due to their high fat and sugar content. Always buy natural products that are free from any additives.
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Probiotics/Prebiotics: Taking probiotics and prebiotics can have a health-promoting effect on the gut. These are available both as supplements and in regular foods such as kefir, kimchi, and yogurt.
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Foods: Eat many fiber-rich foods such as fruits (apples, pears, kiwis), vegetables (broccoli, potatoes, carrots), whole grain products, and nuts. Foods high in fiber please the gut and help it excrete more toxins.
- Antibiotics: Antibiotics are often the cause of diarrhea, intolerances, and intestinal inflammations. If the use of antibiotics is not absolutely necessary, you should avoid them as much as possible.
